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Weight Reduction For Men - A Brief Outlook
As women like to follow diet plans to lose their extra pounds, men would rather achieve their weight loss mainly through exercise. However, men too should be equally careful about proper diet and nutrition for a healthy standard of living.
Dieting is a major issue for men with the onset of middle age. The caloric need of men in general is strongest in their 20s and starts to decline by about 2 to 4% for each decade as their age increases. To illustrate, the appropriate caloric need of 2500 per day for a typical male of about 5ft 9in and 170lbs decreases to about 2350 per day with age.
This is because of the relative change in the muscle mass. Loads of calories is needed to deliver blood to the muscles and other vital internal activities. The muscle mass of men begins to reduce with age and therefore the quantity of calories needed also reduces.
The second reason is the change in the basic metabolism. Basic metabolism is the pace at which our body spends the consumed calories for its various uses. The basic rate of metabolism for most men is around 70 calories per hour and amounts to nearly 60% of the daily caloric need. Age and other hormonal changes decrease this basic rate of metabolism.
Additionally, glands like the adrenalin and thyroid which are responsible for regulation become less efficient with age which consequently reduces the metabolic rate. As a result, taking in equal amount of calories in their middle age as they did in their youth will lead to the storing of the excess calories in the adipose tissue, meaning you will gain weight or body fat. When this excess body fat goes beyond a particular limit it will give rise to health problems, combined with the effect on one's appearance.
Apart from the number aspect, one must also be thoughtful about their BMI or Body Mass Index, that is calculated by dividing weight by height squared. A BMI of over 30 is above the safe limit for anyone and once it is over 40, it is regarded as obese. Similarly, a waist circumference of more than 35 inches is above the ideal range and those with over 40 inches are generally perceived as obese.
If you consume more calories than you burn, it leads to the storing of the excess calories as fat in the adipose tissue which consequently leads to weight gain. An easy way to combat it is to reduce the daily diet by about 100 calories for each ten years after the age of 29 or you can also lose these extra calories by walking an additional mile a day.
Reducing your diet and increasing your activities are the most effective methods to stay healthy and fit for your whole life.
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